Oblivian's Adaptations

[Endo]

*Joining support group.*

I already planned on a before and after pic for all of my loyal followers.

Nice drop. It's always good to have a before and after. Sometimes the before and now helps to stay motivated. I fucked up when I first started my drop. I weighed in a 263lbs and didn't take a 'before' pic until I got to 230.

I regret that because I'll never get to see my progress of a 60lbs drop. :icon_sad:

Anyways, keep it up bro. You're almost there.

 

[Oblivian]

After destroying a chinese buffet and taking a nap, I did the following:

Bas Rutten Cd's
Boxing: Six 3 min rounds
Thai Boxing: Three 3 min rounds
All Around Fighting: Three 3 min rounds
*I'm to the point where I feel like I could go on forever with the Bas Rutten Cd's. I really enjoy doing them though.

Static Stretch (Upper Body Only)
15 minutes

 

[Deltron 3030]

God bless the power of peanut butter chicken.

 

[Oblivian]

I think the weight drop and possible overtraining is starting to hit me. I set April 30th as my date to just cut the rest of the weight. That means I only have a bit over 2 weeks more of this, so I'll just tough through it. Weight is at 166.2 lbs. I've been tired lately.

Warmup + In Between Sets
Jump Rope: 10 minutes
Kicks on Bag: 5 minutes

Bent Over Row (5/3/1 Cycle 3, Wave 3)
135 lbs x 5 (warmup)
190 lbs x 5
215 lbs x 3
250 lbs x 3

Deadlift
295 lbs x 3 (DOH Warmup)
345 lbs x 1 (DOH Warmup)
425 lbs x 1 x 3 sets
*I was going to do the program XTrainer laid out for me, but there is no way I can do that volume right now with all of my conditioning and on a calorie deficit. I'm just going to wing it until April 30th and possibly start it then.

Thickbar Chins/Pullups
BW x 14 x 4 sets (2 sets Pullups, 2 sets Chins)

April Conditioning Challenge
http://www.sherdog.net/forums/f14/april-conditioning-challenge-box-jumps-1179047/
135 jumps x 10" box = 1350"

Pinch Grip
Four 10's x 1 x 2 sets (left hand)
Four 10's x fail/halfway up/negatives x 2 sets (right hand)
Two 45's x 3 x 2 sets (both hands simultaneously)

Levering
Olympic Sleeve + 5 lbs x 2 x 3 sets

Grippers (Right Hand Only)
CoC #1 x 10
CoC #2 x closed or close to it x 3 sets
CoC #1.5 x 5

Dumbbell Pinch Grip/Claw Hold (Left Hand Only)
20 lbs York x 30 seconds
30 lbs York x 3-5 seconds
20 lbs Hex Dumbbell x 30 seconds

*Did some skating later in the evening.

 

[Oblivian]

Warmup + In Between Sets
Jump Rope: 10 minutes
Kicks on Heavy Bag: 5 minutes

SOHP
95 lbs x 5 (warmup)
135 lbs x 3 (warmup)
160 lbs x 3 x 2 sets
160 lbs x 2 (fail on 3)

Overhead Squat
95 lbs x 5 (warmup)
135 lbs x 3 (warmup)
175 lbs x 2 x 2 sets
175 lbs x fail (lost balance very early in the descent - couldn't regain it at the bottom)

Light Jog
3.6 miles
*Too sore to do a real LSD run

Bodyweight Stuff at the Playground
Pullups: BW x 20 (+2 rep PR)
Dips: BW x 15
*So I'm at 20 reps on pullups/chins with strict form. I really don't have much of a desire to improve BW pullups/chins. I'm going to focus more on weighted pullups/chins and getting my #'s up on those.

Core Circuit (V-ups to Toe Touches to Sprinters to Hip Thrusters)
10 reps x 3 sets

Static Stretch (Full Body)
30 minutes

 

[XTrainer]

^Getting the first 20 is always fun! Good work.

 

[Corrosion]

Nice pullups, great milestone.

 

[Deltron 3030]

Echos the sentiment of the posters above, congrats.

 

[Oblivian]

Thanks guys.

 

[Deleted member 87037]

That's ridiculous, good work. Nice OH Squats, too.

 

[chia]

Nice chins.

I would just stop lifting since you've already achieved a 1337 total.

 

[Oblivian]

Lifting makes me bulky.

Yesterday was a day off. I mowed the lawn and we cleaned the house really good, so I didn't exactly sit on my ass and get a bunch of rest. Today is Push Press + Bench and then I think I'm going to do a timed 5k. I'm hoping somewhere between 19 min. and 20 min.

 

[Oblivian]

Warmup + In Between Sets
Jump Rope: 10 minutes
Kicks on Bag: 5 minutes

Push Press (Cycle 3, Wave 3)
135 lbs x 5 (warmup)
175 lbs x 5
195 lbs x 3
220 lbs x 1
*Felt WEAK on this. Weight loss is starting to get to me more and more in regards to strength. I am not going to continue with the cycles and I'll probably wing it until I hit 155 lbs.

Bench Press
135 lbs x 5 (warmup)
185 lbs x 3 (warmup)
205 lbs x 3 x 3 sets
*Didn't feel as weak as I did on Push Press. This was pretty easy, as it should be. I'm still tinkering with form and leg drive.

Timed 5k
19 minutes, 5 seconds
*Fuck ya! I was gunning for somewhere between 19-20 minutes. This is about a 6 minute 10 second mile pace. I felt like I was sprinting a lot of the way. Very tiring.

Thickbar Chins
+25 lbs x 8
+35 lbs x 6
+45 lbs x 4
*All of the above may be PR's, but they really weren't max effort either. Chins and pullups feel really good right now, but they should since I'm light.

Pinch Grip
Four 10's x 1 x 2 sets
Four 10's x halfway up/fail x 1 set

Wrist Roller
50 lbs x forward and back
75 lbs x forward only
75 lbs x backward only

Grippers (Right hand only)
CoC #1 x 10
CoC #2 x closed or close to it x 3 sets
CoC #1.5 x 5

Dumbbell Claw Hold/Pinch Grip (Left hand only)
York 20 lbs dumbbell x 30 seconds
York 30 lbs dumbbell x 5 seconds x 3 sets
Hex 20 lbs dumbbell x 30 seconds

Static Stretch (lower body only)
15 minutes

 

[mateen]

Timed 5k
19 minutes, 5 seconds
*Fuck ya! I was gunning for somewhere between 19-20 minutes. This is about a 6 minute 10 second mile pace. I felt like I was sprinting a lot of the way. Very tiring.

Nice! Was this on a track? Very impressive time man! I'm shooting for a sub-20 5K but I haven't ran one in a while.

 

[Oblivian]

Nice! Was this on a track? Very impressive time man! I'm shooting for a sub-20 5K but I haven't ran one in a while.

Thanks. It's on a measured trail. Concrete We have a lot of trails in my town, but they are all concrete.

 

[Beable]

Nice chins.

I would just stop lifting since you've already achieved a 1337 total.

LOL, I was thinking this when I saw his starting numbers in the competition thread.

 

[mateen]

Thanks. It's on a measured trail. Concrete We have a lot of trails in my town, but they are all concrete.

Badass. My short definition of fitness is a 200 press, 500 deadlift, and 20min 5K. This log is inspiring.

 

[Oblivian]

Badass. My short definition of fitness is a 200 press, 500 deadlift, and 20min 5K. This log is inspiring.

I'm pretty close to that press and deadlift. I'm assuming you mean strict press, right? I'm on this kick where I basically train 3 phases per year: Right now I'm about 75% conditioning and 25% strength, soon I'll be around 75% strength and 25% conditioning, then in the winter I'm about 90% strength and 10% conditioning. I've found that strength drops a lot quicker and is harder to get back than conditioning. My assumption is that some strength work has a good carryover to conditioning but a lot of conditioning work doesn't have a good carryover to strength. I regained my conditioning really quick after my last bulk (little focus on conditioning), but strength always takes longer.

 

[Oblivian]

Bodyweight is down to 164.8 lbs :icon_chee

Bas Rutten Cd's + Heavy Bag + Burpee Rounds (3 minutes each, 1 min rest)
Round 1: Bas Rutten Boxing
Round 2: Bas Rutten Thai Boxing
Round 3: Bas Rutten All Around Fighting
Round 4: Heavy Bag - Straight Punches
Round 5: Heavy Bag - 1-2 combos + 2-1 combos
Round 6: Heavy Bag - Any straight punch or straight punch combo
Round 7: Heavy Bag - Any punch or any combo
Round 8: 60 burpees (40+5+5+5+5)
*Very happy I got the 60 burpees in again.

Core Work
Weighted Situps: +30 lbs x 20, +20 lbs x 20
Reverse Crunches/Leg Raises: 25 x 2 sets

Static Stretch (Upper Body)
15 minutes

 

[Deltron 3030]

Looks like the weight is going down again -- nice work!